Content provided in partnership with
Get lean all over: fire up your workout and burn more than 2,000 calories a week with our metabolism-boosting cardio and strength program - Shape Metabolism Exclusive
Shape, Sept, 2003 by Suzanne Schlosberg
If you're looking for the best way to rev up your metabolism with exercise--during workouts and in the long term--look no further than this exclusive four-dimensional training program, designed by Stephen Holt, C.S.C.S., a Lutherville, Md., fitness expert and the 2003 American Council on Exercise Personal Trainer of the Year. Because it blasts calories and builds strength in a variety of ways, it's a wake-up call for your cardiovascular system and your muscles.
- Most Popular Articles in Health
- Fuel your workout: exercisers who eat before they work out have more energy ...
- Soothe a dry, itchy scalp: 5 easy expert solutions
- Cocktails and calories: Beer, wine and liquor calories can really add up. ...
- The sour truth about apple cider vinegar - evaluation of therapeutic use
- The, six best supplements you've never heard of: these secret weapons can ...
- More »
The first dimension, aka Zone 1, is the sort of steady-state cardio training that forms the backbone of most exercise programs. Zone 2 (think: interval training)is the crucial, mega-calorie-burning cardio many exercisers leave out. Zone 3 is a strength-training routine that works your entire body in five challenging exercises to build muscle. And then comes Zone 4: power training, with four superintense moves that take your body into entirely new planes of movement.
If it sounds like a lot of work, don't worry: Holt has carefully programmed the Zones into a four- to five-day-a-week plan adaptable to all fitness levels. With this training, "your abs will be stronger, your posture better and your thighs firmer, and you'll burn more calories and have more fun in the gym," Holt says. So take your training to a new dimension--for a leaner, more sculpted body and the noticeable results you're after.
workout overview
What you'll do During this weeklong program, you'll do 2 days of steady-state cardio training; 1-2 days of cardio interval training; 2 days of strength training on nonconsecutive days; and 1 day of power training. For best results, follow this program for at least 4 weeks.
Warm-up and cool-down Begin and end every workout with 5 minutes of low-intensity cardio (RPE 2-3 *). Finish up with stretches for all your major muscle groups, holding each stretch for 20 seconds without bouncing.
sample schedule
Monday Steady-state cardio Workout 1 and strength training (Zones 1 and 3)
Tuesday Day off
Wednesday Cardio interval Workout 1 (Zone 2)
Thursday Day off
Friday Steady-state cardio Workout 2 (Zone 1)
Saturday Strength training and power training (Zones 3 and 4)
Sunday Cardio interval Workout 2 (Zone 2) or a day off
For details on what to do for each workout, see the Zone-specific programs that follow.
1. lat pull-down Grasp a long bar with an overhand grip, hands slightly more than shoulder-width apart. Then sit with knees bent, legs secured under support pad, feet flat, arms straight and wrists neutral. Lean torso back from hips until bar is over breastbone, abs contracted, shoulders relaxed and chest lifted [A]. Squeezing shoulder blades down and together, bend elbows toward waist, so bar approaches collarbone as you lift chest toward bar [B]. Slowly straighten arms, then repeat. Weight: 40-70 pounds. Strengthens upper and middle back, rear shoulders and biceps
[ILLUSTRATION OMITTED]
2. one-legged lunge and row Attach a single handle to a low-cable pulley. Then, facing cable, grasp handle in left hand, palm in, arm straight. Separate feet into a split stance, right foot in front of left. Lift left foot slightly off floor, knee slightly bent [A]. Tighten abs and bend forward at hips, leaning torso toward cable, then bend left elbow up and back [B]. Straighten arm and repeat row for all reps, then switch sides to complete 1 set. Weight: 15-25 pounds. Strengthens middle back, rear shoulders and biceps; abdominals, spine extensors, upper hips, inner thighs, quadriceps, hamstrings and buttocks as stabilizers
[ILLUSTRATION OMITTED]
3. leg press Sit on a leg-press machine, back against pad, feet on center of plate hip-width apart, legs straight but not locked. Hold handles for support, contract abs and release lock [A]. Bend knees to align with hips, no farther [B]. Press plate, straightening legs to starting position, and repeat. Weight: Add 25-90 pounds to each side.
Strengthens quadriceps, hamstrings and buttocks; inner thighs and upper hips as stabilizers
[ILLUSTRATION OMITTED]
4. side-lunge press Stand with feet slightly apart, legs straight but not locked. Hold a dumbbell in each hand, arms hanging by sides, palms in. Contract abs, then step directly to the right with your right foot, bending knee so it aligns with toes while keeping left leg straight. Maintain position, then bend from hips, lowering weights toward either side of right shin [A]. Use abdominal and back muscles to return to upright position, then push off right foot to bring feet about hip-width apart. Bend elbows, pressing arms overhead [B]. Repeat side lunge to the left. Continue to alternate combo (both sides equals 1 rep). Weight: 5- to 8-pound dumbbells. Strengthens quadriceps, hamstrings, buttocks, inner thighs, upper hips, abdominals, spine extensors, shoulders and upper back
[ILLUSTRATION OMITTED]
5. reciprocal chest press Holding a dumbbell in each hand, sit on a stability ball, knees bent and feet flat. Walk feet forward, until head, neck and upper back are supported by ball, knees bent and in line with ankles. Contract abs and tighten buttocks. Hold dumbbells above chest, arms straight and palms facing forward [A]. Lower one dumbbell by bending elbow out and down to shoulder level [B]. Press arm back up to starting position, then lower the other arm and continue to alternate until you've done half the reps on each side. Weight: 8- to 15-pound dumbbells. Strengthens chest, front shoulders and triceps; abdominals and spine extensors as stabilizers
Find Research Guides for:
Find Featured Titles for: Technology
Most Popular Articles in Health
- Fuel your workout: exercisers who eat before they work out have more energy ...
- Soothe a dry, itchy scalp: 5 easy expert solutions
- Cocktails and calories: Beer, wine and liquor calories can really add up. ...
- The sour truth about apple cider vinegar - evaluation of therapeutic use
- The, six best supplements you've never heard of: these secret weapons can ...
- More »